Fall Asleep & Stay Asleep | 8-Hour Sleep Meditation

Before anything else,

Take your time getting comfortable.

There is no rush here.

Gently shift your body,

Wiggle a little if you need to,

Adjust your pillow,

Pull your blankets around you just the way you like,

And come and lay down and rest your weary head.

Let your bones be grounded by the earth beneath you,

Even through your bed feel the steady support below,

Holding you,

Carrying you,

Allowing you to stop.

If something feels tight or awkward,

Make a small adjustment now.

Maybe roll your shoulders once or stretch your legs long before letting them relax.

When you're ready,

Let your body grow still.

Allow your gaze to soften or gently close your eyes.

You may place an eye pillow across your eyes,

Shielding out the light,

Inviting the darkness to cradle you.

Let your arms rest at your sides,

Palms facing upward.

Let your legs stretch long,

Slightly parted,

Toes falling outward naturally.

Your body doesn't have to hold itself up anymore.

The surface beneath you is doing all the work.

Take a slow breath in and sigh it out,

Again a deep breath in and a long,

Soft exhale.

Feel your body settling just a little more with each breath.

You are safe.

You are supported.

You are allowed to rest.

Now bring attention to your breath,

No need to change it right away,

Just notice it.

What can your inhale tell you?

What does your body need to receive tonight?

What can your exhale offer you?

What are you ready to release?

Let your breath become a quiet conversation between your body and rest.

Imagine above you a warm,

Golden sunlight,

The soft glow of a sunset that touches the crown of your head,

Warming your scalp,

Quieting your thoughts,

Your forehead softens,

Eyes relax,

Jaw unclenches.

The warmth moves into your neck and shoulders,

Melting in the weight of the day,

Down into your chest,

Into your arms,

Elbows,

Fingers loosening their grip,

Into your belly,

Into your hips,

Where emotions rest,

Everything you no longer need flows downward and away.

You are lighter,

Softer,

Healthier.

Your body is warm,

Heavy,

Your breath light,

Soft,

Slow,

Waves,

Nothing is required of you now.

You can let go even more.

Your jaw is loose,

Eyes heavy,

Arms are warm and still,

Your whole body melting into the surface beneath you.

Sleep is already here,

Waiting for you,

And you can fall into it whenever you're ready.

In a few moments,

My voice will grow softer and softer,

You don't need to listen anymore.

Just rest and drift,

Let the gentle sounds that follow hold the night around you as you sink deeper and deeper into sleep.